If you have high blood pressure, you and your Doctor need to work together as a team to reduce it. Together, there need to be a plan and timetable for reaching your goal. Lifestyle modification is one of the important steps towards controlling hypertension (high blood pressure). Always remember to consult your physician before you start any lifestyle modification.
1: Body weight – lost it:
Losing excess weight is the most effective way in which you can lower your blood pressure, apart from medication. For every kilogram of weight lost, blood pressure drops by 2.5 mm Hg systolic and 1.5 mm Hg diastolic.
2: Exercise – move it:
Exercise strengthens your heart, lungs and tones your muscles and increases your lean body mass. It doesn’t take a lot of effort to become physically active. 30 minutes of moderate-level physical activity on most days of the weak is all that is required. Examples of such activites are brisk walking, bicycling and gardening.
3: Eating and Drinking – It’s What you put in:
Adopting a healthy eating plan can be very rewarding and is quite easy.
Less salt: Try to limit intake of salt to 6 grams (one teaspoon) per day.
More Potassium: Potassium seems to replace and eliminate excess sodium from the body, which reduces blood pressure in salt-sensitive people. Potassium can be found in potatoes, nuts, bananas and other fruites.
Avoid coffee: Coffee produces a temporary increase in heart rate and blood pressure, also in people who do not suffer from hypertension. It would be wise for hypertensive people to avoid coffee.
Avoid bad fats: Opt for low fat. Choose low-fat dairy products. Fatty fish like salmon and tuna, contain omega-3 oils that protect your heart.
Reduce alcohol: Regular drinking, especially heavy drinking, can raise blood pressure, hence intake should be limited.
Stop smoking: Smoking is a major culprit, causing damage to the heat and blood vessels. It also raises the blood pressure by narrowing the blood vessels.
Be cautious about medication and recreational drugs: It is important to realize that certain drugs can affect blood pressure. Many drugs, whether illicit drugs like cocaine or over-the-counter drugs like anti-inlammatory drugs can raise your blood pressure. Always take your doctor’s advice before your pop in any medicines.
4: Tips on Switching to the “Dietary Approaches to Stop Hypertension” (DASH) – eating plan:
Change gradually, Add a vegetable or fruit serving at lunch and dinner.
Use only half the butter or margarine you do now.
Get added nutrients such as the B vitamins by choosing whole grain foods, including whole wheate b
Get added nutrients such as the B vitamins by choosing whole grain foods, including whole wheat bread or whole grain cereals .
Spread out the servings. Have two servings of fruits and/or vegetables at each meal, or add fruits as snacks.
Treat meat as one part of the meal, instead of focus. Have two or more meatless meals a week.
use fruits or low fat foods as deserts and snacks.
5: Manage Stress:
Reduce stress as much as possible. Practice healthy copying techniques, such as muscles relaxation and deep breathing.
